29 Sep 09
Wed
For time:
21 x KB Swing 55lb men/35lb women
21 x Knee to Elbow
18 x KB Swing 55lb men/35lb women
18 x Knee to Elbow
15 x KB Swing 55lb men/35lb women
15 x Knee to Elbow
12 x KB Swing 55lb men/35lb women
12 x Knee to Elbow
9 x KB Swing 55lb men/35lb women
9 x Knee to Elbow
6 x KB Swing 55lb men/35lb women
6 x Knee to Elbow
Finish with 10 minutes of stretching.
Tuesday, September 29, 2009
Monday, September 28, 2009
Sunday, September 27, 2009
Thursday, September 24, 2009
Wednesday, September 23, 2009
Tuesday, September 22, 2009
Monday, September 21, 2009
Sunday, September 20, 2009
21 Sep 2009
Monday
We are now starting a new 4 week strength cycle and most of you have new maxes for the strength movements. Use 90% of your new maxes to determine the poundage you will use during this strength cycle. The key is to do as many reps as you can with the last work set. A new project we need to start is getting our L-sits up to a 3 minute hold and 2 continuous minutes of Hollow Rocks. I recommend making them part of your warm-up every day, you should notice an improvement in movements such as knee to elbows, kipping pull-ups, box jumps, etc… Simply practice holding the L-sits from either a pull-up bar or parallel bars for sets of 15 seconds (if this is too difficult, trying holding one leg at a time).
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
4 Rounds
15 x Power Snatch 95lbs men/65lbs women
400 meter run
Finish with 10 minutes of stretching.
Monday
We are now starting a new 4 week strength cycle and most of you have new maxes for the strength movements. Use 90% of your new maxes to determine the poundage you will use during this strength cycle. The key is to do as many reps as you can with the last work set. A new project we need to start is getting our L-sits up to a 3 minute hold and 2 continuous minutes of Hollow Rocks. I recommend making them part of your warm-up every day, you should notice an improvement in movements such as knee to elbows, kipping pull-ups, box jumps, etc… Simply practice holding the L-sits from either a pull-up bar or parallel bars for sets of 15 seconds (if this is too difficult, trying holding one leg at a time).
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
4 Rounds
15 x Power Snatch 95lbs men/65lbs women
400 meter run
Finish with 10 minutes of stretching.
Thursday, September 17, 2009
18 Sep 09
Friday
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps
Let's finish the Hero week with a Special Forces Hero.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Finish with 10 minutes of stretching.
Friday
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps
Let's finish the Hero week with a Special Forces Hero.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Finish with 10 minutes of stretching.
Wednesday, September 16, 2009
17 Sep 09
Thursday
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Finish with 10 minutes of stretching.
Thursday
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Finish with 10 minutes of stretching.
Tuesday, September 15, 2009
16 Septempber 09
Wednesday
For time:
Five rounds of:
155 pound Deadlift, 12 reps (women use 110 lbs)
155 pound Hang power clean, 9 reps (women use 110 lbs)
155 pound Push jerk, 6 reps (women use 110 lbs)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Wednesday
For time:
Five rounds of:
155 pound Deadlift, 12 reps (women use 110 lbs)
155 pound Hang power clean, 9 reps (women use 110 lbs)
155 pound Push jerk, 6 reps (women use 110 lbs)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Monday, September 14, 2009
Sunday, September 13, 2009
14 Sep 09
Monday
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps
For Time:
Five rounds of:
40 pound Dumbbells split clean, 15 reps (women use 25lb dumbbells)
21 Pull-ups
In Honor of Canadian Army Master Corporal Erin Doyle, 32, killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine
Monday
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps
For Time:
Five rounds of:
40 pound Dumbbells split clean, 15 reps (women use 25lb dumbbells)
21 Pull-ups
In Honor of Canadian Army Master Corporal Erin Doyle, 32, killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine
Thursday, September 10, 2009
11 Sep 09
Friday
Find your max for the following:
Back Squat
Shoulder Press
Deadlift
Rules
Reference: CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 52 - December 2006
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.
The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.
Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.
The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.
Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
Finish with 10 minutes of stretching.
Friday
Find your max for the following:
Back Squat
Shoulder Press
Deadlift
Rules
Reference: CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 52 - December 2006
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.
The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.
Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.
The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.
Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
Finish with 10 minutes of stretching.
Wednesday, September 9, 2009
Tuesday, September 8, 2009
Monday, September 7, 2009
Sunday, September 6, 2009
07 September 09
Monday
For time:
10 rounds
100 meter run
25 push ups
Finish with 10 minutes of stretching.
I have had several request to conduct max tests for our strength movements. Tuesday we will test the power clean, Wednesday the Bench press, and Friday the Crossfit total. Metcon's will still be conducted throughout the week.
Monday
For time:
10 rounds
100 meter run
25 push ups
Finish with 10 minutes of stretching.
I have had several request to conduct max tests for our strength movements. Tuesday we will test the power clean, Wednesday the Bench press, and Friday the Crossfit total. Metcon's will still be conducted throughout the week.
Thursday, September 3, 2009
Wednesday, September 2, 2009
Tuesday, September 1, 2009
02 September 09
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
21 x Hang Snatch (includes squat) 95lb men/65lb women
21 x Knee to Elbows
21 x Box Jumps 24 inch
15 x Hang Snatch (includes squat) 95lb men/65lb women
15 x Knee to Elbows
15 x Box Jumps 24 inch
9 x Hang Snatch (includes squat) 95lb men/65lb women
9 x Knee to Elbows
9 x Box Jumps 24 inch
Finish with 10 minutes of stretching.
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
21 x Hang Snatch (includes squat) 95lb men/65lb women
21 x Knee to Elbows
21 x Box Jumps 24 inch
15 x Hang Snatch (includes squat) 95lb men/65lb women
15 x Knee to Elbows
15 x Box Jumps 24 inch
9 x Hang Snatch (includes squat) 95lb men/65lb women
9 x Knee to Elbows
9 x Box Jumps 24 inch
Finish with 10 minutes of stretching.
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